Posted 08 May 2012 - 11:15 PM
My Q is how do I maintain this fitness without overdoing it?
The program was pretty much based on 1 Tempo Run, 1 x Sprints Session, 1 x Recovery Run and 1 x Long Run each week.. If I keep that up what distances should I do? I am hoping to do Run Melbourne HM in July..
Thanks in advance
Support our Australian advertisers:
Posted 09 May 2012 - 06:33 PM
I assume your running career is relatively new and you have not done a 1/2 marathon yet. based on those assumptions:
first of all, REST after Puffing Billy. You did well and ran a good race. Even if you are feeling good, you need to allow for recovery from a race situation. There is a theory that you only have a finite number of races in you (assuming you push them 100%). So use this week to just jog around - perhaps 3-4 easy runs of no more than 45 minutes?
Then i would stick to the program you have already been using as it seems to work for you. keep the tempo/sprints/recovery runs as they are but simply add a small amount to your long run each week - eg. 10 minutes.
Allow for a recovery week every 3rd or 4th week in which you drop all speed work and reduce the long run by about 75%.
About 10 -14 days before the 1/2 marathon start to taper. This means reducing volume.
Posted 09 May 2012 - 11:08 PM
Posted 10 May 2012 - 11:18 AM
After August I am marathon training so will need to get many more kms on my legs but slow and steady is how I do things so that will be a slower build than the 12WBT was.